by Colin | May 2, 2019 | Blog / Workouts
A. Snatch practice: 3×2 power snatches, working up to 70-75% 3×2 snatches, working above 75% if possible. B. For individual times: 2×800 m, resting 3 minutes between efforts 2×400 m, resting 2 minutes between...
by Colin | May 1, 2019 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | May 1, 2019 | Blog / Workouts
A. Deadlift – 5×4 @ 78%. These will be getting fairly heavy for many of you, so be smart about your weight choice. As always, prioritize good movement over heavy weights. B. Bike interval pyramid, for total calories, EMOM: Min 1: 10 sec on, 50 sec rest Min...
by Colin | Apr 30, 2019 | Blog / Workouts
A. Tempo overhead squats – 5×3 reps, with a 32X1 tempo (3 seconds down, 2 seconds in the bottom, eXplode up (i.e. fast), 1 second at the top). Work between 50-60% of your max overhead squat – at the lower end if you’re not as comfortable in the...
by Colin | Apr 29, 2019 | Blog / Workouts
A. Back squat clusters – 4.4.4.4 @ 73% (up 3% from last week), for 3 sets. B. 12 minute AMRAP of: 9 chest-to-bar pull-ups (modify to regular pull-ups or hinge rows) 18 ring push-ups 36 double-unders. C. 4 max effort sets of: tuck/hollow plate holds, and side...
